T Nation

Nick Israels Road to RUPC 7

I competed in my first raw meet 2 weeks ago. I went 551/402/611/1564 @197. I have a while to go but I hope to improve and place well at my first RUPC. I am running my own progression following the Cube template.

9/1
Rep
all sets done beltless
Squat-
225x5
315x5
365x5
405x8
Pause Squat
365x3
315x5
RDL
135x8
225x8
315x6
Calf Raise
100x15
150x12
200x10

Bench
volume day
325x2x5
Upper acc honestly not sure all i did just sort of bs’ed and got my bro on.

My AC joint is all messed up so I am going to focus on rehab and mobility work to fix this issue.

9/6
all sets beltless
D/E Deadlift
170kg x3x8
first 2 sumo last 6 conv

Def Dead-pretty solid deficit height
175kg x8x2

Def SLDL
125kg x8x2

Pullup/Chin-up
x10x4

09/08

Squat Volume Day
all sets beltless
315x3
365x2
405x2
455x2x5

Pause Squat
405x5x2

High Bar Close Stance
315x8x2

GM
135x10x2

9/11

D/E Bench
did in sling shot to relieve stress on my bum shoulder
275x3x5
removed
275x3x2-felt speedy but shoulder was not happy
add sling shot
295x3
remove slingshot
225xAMRAP not sure how many want to say like 25

Bench Pause above chest on chest and above again
225x7x2

Shoulder Acc

9/13
Squat- Speed/Beltless
135/225/275/315 x3
365x3x8 ~1 min rest between sets


Front Squat
135x5
185x5
225x5
275x3

CS High Bar Pause Squats
315x5x3

9/17
All beltless
Deadlift
455x6x2

Deficiit Deadlift
385x5x2

Low Row
x12,10,8

DB Row
x10x3

Biceps

9/19
all beltless
Squat
425x6x2

High Bar Close Stance
365x6x2

Front squat
225x6x2

Leg Ext
x10x4

Prone Leg Curl
x10x4

9/23
heavy day
Squat-
405x1
455x1
495x1
525x1-descent rep glad to feel some heavyish weight again

Pause Squat
455x3
455x2-second rep was rough so stopped

High Bar Close Stance
405x3x2

Back Ext
x15x3

Upper rehab/Acc
Fairly certain I have a grade one AC sprain that keeps getting acutely exacerbated. Shizz is no bueno. I am almost positive it is stemming from compensatory motion at my AC joint due to my serious lack of glenohumeral internal rotation. I am looking to rectify this and have purchased various tools to assist in my self mobilization. I am also going to start regularly employing recover modalities to help with this issue.

Defranco Simple 6 upper warmup. Also did some soft tissue mobilization with the lacrosse ball in the posterior shoulder.

Bench
135x10x3
185x10x3- easy peezy mainly just trying to find a movement pattern that my shoulder wasnt bothered. I think I found one and will keep pushing the weight up slightly each session and hopefully by my meet prep I will be good to go.

OHP
65x10x3
95x8x3

Hammer Strength Incline
x10x3

Ft/Side Raise
15x10x3

Rear Delt Fly
12x10x3

IR/ER
x12x2 x20

Rope Pushdown
x10x3

Single Arm OH Tri Ext
x10x3

Took advil and iced when I got home. Nothing was painful but had some instability during some movements. Hopefully the extra shoulder/rotator cuff work coupled with the mobilization work will get me to the point I can bench heavy weight. Want to get up to around 420 come RUM.

Squat-all beltless
405x5x3

Front Squat
225x3
275x3
315x2
315x3
315x2

Close Stance Squat
315x9x3

Upper Day

Bench- me and bench used to be buddies but hes being a real Mc******* lately
135x10
185x5
225x5x3
225x10x2
245x5
245x10
255x8
shoulder felt better as I went. I cant press back toward my head at all or my AC joint gets pissed.

Incline
95x10x2
115x10x2

Shoulder Rehab
GH joint
x4

I and Y on incline
x10x3

H roll
x10x2

Fly
x10x3

Dead Hang Pull-up
x3x a lot

Deadlift
545x1x2
beltless
495x1x3
Deficit Conv Beltles
455x2x3
Pull-up/row/snatch high pull complex
x3

10/1
Upper Acc and Light Bench

10/2

Squat
455x3x4
Ft squat beltless
275x3 315x3 345x3
Pause squat beltless
405x2x3
Pause ft squat
225x5x3
Rdl
135x15 225x10 275x10

10/1
Upper Acc and Light Bench

10/2

Squat
455x3x4
Ft squat beltless
275x3 315x3 345x3
Pause squat beltless
405x2x3
Pause ft squat
225x5x3
Rdl
135x15 225x10 275x10

10/3

Upper Acc/Rehab

Seated OHP
95x10
105x10
115x8

Incline Bench
95x10
115x10
135x10
155x8

Bench
Wide Grip(MOR)
135x10
185x10x2- shoulder wasnt enjoying this
Closer Grip(POR)
135x10
185x10x2-felt better

Ft Raise
10x10x3

Side Raise
10x10x3

IR/ER
20x12x3

Biceps 2 exercises
x10x3

10/5

Speed Deadlift-Beltless Conv
405x3x8

Add 4" Deficit
405x6x2

Underhand Pulldown
x10x3
Low Row
x10x3
Wide OH Pulldown
x10x3
Standing Abs
x10x3
Biceps
x10x3x3 exercises

Shoulder didnt hurt during any of this stuff so thats good. I have an appointment on tuesday to go get it looked at just to be safe. I have upper acc/rehab coming up in about an hour so hopefully that goes well.

10/6
Upper body Day

Seated OHP
135x10
155x6x3

Incline DB
50x10
60x10
70x10-bugged shoulder so stopped

Bench-POR to half foam roll(1.5 bd height to take pressure off AC let it sink some)
275x5
275x10
315x6
315x5

Shoulder Flex/ Standing Arnold Press
10x10
15x10
20x8
25x8

Lateral Raise
15x10
20x10
25x8x2

Rear Fly
15x12
20x10
25x8

DB Shrugg
70x12
100x12
130x10

Well today was a sh** day. Go to ortho for shoulder. Says I have OA caused by a prior AC seperation that has since healed as well as my previous shoulder surgery. Awesome. Recommends cortisone shot to calm it down and gives me a script for pt and an anti inflammatory. Go in to squat and things feel fine but then i pop something on the medial aspect of my knee. Icining and wrapping tonight hopefully it isnt anything serious and a few days off will be enough.

Squat
Heavy
315x3
405x2
455x1
add belt
495x1x2
495x2
525x1
Pause Squat
455x1
455x1
455x pop in right leg.

Shut it down here.

10/14

Easy Day back in the gym. Took time off to let my adductor heal up some and went light today. Hoping next week i can get into real training.

Squat
135x10
185x10
225x5x2
245x5x2

Ft. Squat
135x5
185x5x3

Seated OHP
135x6x3

Side Raise
15x12
17.5x10
22.5x10
25x10

Ft Raise
15x10
20x10
25x10

Rotator cuff work

Adductor Machine